When the Seasons Change: Understanding Seasonal Depression & How to Cope

As daylight dims and temperatures drop, you might notice your mood and energy shifting. You aren’t alone. Seasonal depression, often called Seasonal Affective Disorder (SAD), is a type of depression that follows a seasonal pattern, usually emerging in fall or winter and easing in spring or summer. [1], [2]. While it’s normal to feel a little low during darker months, SAD can be more severe and disruptive, affecting daily life, sleep, appetite, and relationships. [3].

What Is Seasonal Depression?

Seasonal Affective Disorder is a type of depression that typically begins in the late fall or early winter and eases up during the spring and summer months. The shorter daylight hours can disrupt the body’s internal clock (circadian rhythm) and affect the production of serotonin and melatonin — chemicals that regulate mood and sleep.

Most Common Symptoms of Seasonal Depression

People with SAD often experience:

• Persistent sadness or low mood

• Loss of interest in usual activities

• Low energy or fatigue

• Changes in sleep patterns, often oversleeping

• Changes in appetite, often craving carbohydrates

• Difficulty concentrating

• Irritability or social withdrawal [4]

The exact causes of SAD are not fully understood, but researchers suggest that reduced sunlight can disrupt circadian rhythms, lower serotonin levels, and affect melatonin production, which all contribute to mood changes [5].

Coping Skills and Treatment Strategies

While seasonal depression can be challenging, there are several evidence-based strategies to help manage symptoms.

1. Light Therapy

Increasing exposure to natural daylight helps regulate mood and circadian systems. Even sitting near windows or spending time outside on brighter days can help. One of the most effective treatments for SAD is light therapy. This involves sitting near a light box that mimics natural sunlight for 20–30 minutes each morning. The exposure helps regulate circadian rhythms and boosts serotonin levels. [2], [5]. That said, evidence is somewhat mixed: some reviews note that while light therapy is beneficial, the strength of evidence is variable.

2. Physical Activity

Regular exercise can improve mood, increase energy, and reduce anxiety. Even moderate activities, like brisk walking, yoga, or indoor workouts, can help counteract the lethargy associated with seasonal depression. [4]. Even when you don’t feel like it, gentle movement and daylight exposure have cumulative benefits.

3. Structured Routine

Maintaining a consistent daily schedule helps stabilize mood. Maintain consistent sleep and wake times to support circadian balance. Planning enjoyable activities and social interactions can also combat withdrawal and isolation.

4. Diet and Nutrition

Eating balanced meals, staying hydrated, and limiting alcohol and sugar intake can influence energy levels and mood regulation. Some studies suggest that foods rich in omega-3 fatty acids and complex carbohydrates may support better mental health during darker months. Because reduced sun exposure can contribute to lower vitamin D levels (which can influence mood), some people explore taking vitamin D supplements, as well as avoiding heavy sugar or processed food.  [4].

5. Social Support & Engagement

• Isolation worsens depression. Stay connected to friends, family, or peer support even if energy is low. Planning regular social activities can serve as lifelines during low-mood periods. Humans by nature are social creatures; we shouldn't isolate or be alone, especially during the colder months.

6. Cognitive-Behavioral Approaches

Cognitive Behavioral Therapy (CBT) tailored for SAD can help individuals identify and challenge negative thought patterns that worsen low mood and encourage proactive coping strategies. Mindfulness-based approaches, acceptance strategies, or psychotherapy can help manage internal distress, rumination, and isolation. [3], [6].

When to Seek Professional Support

If symptoms are severe or persistent, a licensed mental health professional can provide therapy, medication, or a combination of treatments. Early intervention helps prevent worsening depression and supports long-term wellness. [1], [7].

New Beginnings Fresh Start Counseling Group offers a variety of counseling and therapy services. If you are struggling with SAD symptoms, or are struggling with something else entirely, apply for services today, using the link here.

Final Thoughts

Seasonal depression is a real and treatable condition. Awareness of the signs, combined with proactive coping strategies—like light therapy, exercise, structured routines, and professional support—can help you navigate the darker months with more balance and resilience. By taking steps to care for both body and mind, you can reduce the impact of SAD and enjoy brighter days, even when the sun is scarce.

You don’t have to endure it alone — healing and light are possible.

As always, thank you for being here.

~ Courtney, NBFSCG Social Work Intern

References

[1] American Psychiatric Association. (2023). Seasonal affective disorder (SAD). https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder

[2] Kurlansik, S. L., & Ibay, A. D. (2013). Seasonal affective disorder. American Family Physician, 87(11), 792–797.

[3] Lam, R. W., Levitan, R. D., & Michalak, E. E. (2020). Seasonal Affective Disorder: Practice and research. Oxford University Press.

[4] Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015, Article 178564. https://doi.org/10.1155/2015/178564

[5] Rosenthal, N. E. (2006). Winter blues: Everything you need to know to beat seasonal affective disorder (Rev. ed.). Guilford Press.

[6] NHS. (n.d.). Treatment – Seasonal affective disorder (SAD). Retrieved October 15, 2025, from https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/treatment/

[7] National Institute of Mental Health. (2023). Seasonal affective disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder